Do you feel a bit off balance when you're lifting? Think that one leg is working harder than the other? Notice twisting during your squat or deadlift?

If you answered yes, then I'm sure you realize how tough it is to know what's straight when you've been practicing a certain way for so long. Receiving instant feedback is helpful in making those changes stick. The problem is, many people don’t always have a gym friend to help maintain their form.

Wouldn't it be nice if someone was there to help you adjust and stay symmetrical through a lift?

Calibrex gives you live feedback on how evenly you are lifting the barbell. If you are tilted, crooked, or shifted, you will hear a beep in one ear. This feedback allows you to adjust and build quality habits that keep you healthy and confident when lifting. 

The most common lifts you'll see in a gym are bilateral movements. Think squats, deadlifts, leg press, and hip thrusts. They allow the dominant leg to compensate and pick up the slack. Single leg lifts like lunges, RDLs, and pistol squats expose hip, ankle, or core control weaknesses.

Start With Single Leg Lifts.

We all have one leg that's not as strong as the other. It's easy to overlook imbalances when squatting or deadlifting with two legs. But weaknesses become apparent when challenged in isolation. Remember, you're only as strong as your weakest link. 

If you want to feel symmetrical, reduce injury risk, and improve your PRs, add single-leg lifts into your workouts!

Here are three exercises to try:

• Single Leg RDL
  
  

• Step-ups
  
  

• Lunges

Two Ways to Track Bar Balance Progress.

The convenience of the three exercises listed above is that you can scale these to any skill level and still track progress.

Let me explain.

Here are two strategies to try:

• Train bodyweight lunges for 8 weeks and use Calibrex with your double leg lifts to track bar balance progress.

• Track barbell lunges and barbell squats for 8 weeks, then compare your improvements.

The first option is best for less experienced lifters. Practicing single-leg exercises with body weight will be challenging and allow you to focus on your form and balance. As you become more coordinated and confident, start adding load with dumbbells. Continue tracking bar balance data with double leg lifts to see your progress.

The second option is best for experienced lifters who only find imbalances under heavier loads. Gathering barbell data for single and double-leg lifts will allow you to see where you have deficits and how well you have addressed them over time. With this strategy, you can compare key data like best rep velocity, velocity loss, and bar balance from one leg to the other.

Tracking bar balance is a simple and valuable way to build quality habits that propel you toward your workout goals. Make sure to keep an eye on it as the weights get heavier!

I hope this helps you crush your goals and lift smarter than ever before. Until next time.